WODS
Page 1 of 13912345102030...Last »

Jan 18th, 2019

Comments: 0
Category: WODS
Read More

Friday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400 m row 3 Rounds of : 10 Good Mornings (pvc) 10 Jumping Lunges Banded Hamstring Metcon (Time) “Hello Neighbor!” 21-15-9 Deadlifts 225/155 *50 DU’s after each round

Jan 17th, 2019

Comments: 0
Category: WODS
Read More

Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 12/9/6 KBS Cal Row Sampson Metcon (Time) “Macho Mania” 5 Rounds of: 400 m run 15 Box Jumps 10 Shoulder to Overhead (135/95)

Jan 16th, 2019

Comments: 0
Category: WODS
Read More

Wednesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic Weightlifting 10 min EMOM 3 Front Squat@ 65% of 1RM Metcon (Time) 20 Rounds for time 10 Weighted Sit Ups 20/14 10 Seated Medball Twists 20/14 10 Wall Ball 20/14

Jan 15th, 2019

Comments: 0
Category: WODS
Read More

Tuesday Team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) “Thunderstruck” Burpee Edition PVC Pass Throughs Thread the Needle (1 min per side) Metcon (Time) “Get A Grip!” (Teams of 2) 40 Cleans (115/75)/30 Pull Ups 40 Cleans (135/95)/30 Chest to Bar PU 40 Cleans (155/105)/30 Toes to Bar RX+ 155/105, 185/135, 225/155S1: 95/65, […]

Jan 15th, 2019

Comments: 0
Category: WODS
Read More

Tuesday WOD

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) Dynamic 4 min tabata Vups Weighted sit ups Couch Stretch Hip Stretch Metcon (No Measure) Movements: (Barbell) Power Snatch/Hang Power Snatch Front Squat/Back Squat/Overhead Squat WOD: EMOMx12 min Even 10 Hang Power Snatch (bar) Odd 15 Sit Ups

Jan 14th, 2019

Comments: 0
Category: WODS
Read More

Monday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 3 Rounds of 5 Push Ups 10 Knee Raises 15 Air Squats Banded Shoulder Sampson Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 20 Overhead Lunges (DB 50/35) 30 DB Snatch (alternating 50/35) 20 Front Rack Lunges (DB 50/35) 30 […]

Jan 14th, 2019

Comments: 0
Category: WODS
Read More

Monday WOD

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) 1200 m row (teams) PVC Shoulder Stretch Threading the Needle Sampson Metcon (Time) Movements: Barbell: Cleans Gymnastic/Bodyweight: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball

Jan 12th, 2019

Comments: 0
Category: WODS
Read More

Saturday Team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warmup (No Measure) 3 Rounds 200 M Run 10 Squats 10 Strict Press (bar) Mobility (No Measure) Sampson Metcon (Time) “The 3 Gals” (Karen+Annie+Grace) 5 Clean and Jerk 25 Wall Ball 50 DU’s/Sit-Ups 5 Clean and Jerk 25 Wall Ball 40 DU’s/Sit-Ups 5 Clean and Jerk 25 […]

Jan 11th, 2019

Comments: 0
Category: WODS
Read More

Friday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 3 Rounds of: 10 Good Mornings (bar) 10 Strict Press (bar) 10 Deadlifts (bar) Banded Hamstring Down Dog to Child’s Pose x 10 Deadlift Deadlift (15 min) 1X 10@ 55% 1X 8@ 60% 2X 6@ 70% 2X 4@ 75% 2X 2@ […]

Jan 10th, 2019

Comments: 0
Category: WODS
Read More

Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row Russian Kicks Butt Kicks Side Lunges Bear Crawl Burpee Broad Jump *100 ft for each Metcon (AMRAP – Reps) “British Knight” 5 Rounds for reps 1 Minute WallBalls (20/14) 1 Minute Kettlebell Swings (53/35) 1 Minute Calorie Bike 1 Minute Box […]